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Sounds like you live alone, you will want to look into a mid-to-low level energy dog breed. They'll still need exercise but will be happy stay home for a couple of hours while you work.
You can adopt an adult dog or get a puppy, all depends on your preference. Adult dogs might come with certain lifestyle/habits that might or might not work with you. Puppies are quite popular because they come with a clean slate.
Training a new dog is not difficult, just require a lot of patient and understanding from your end the first couple of weeks to a couple of months. Some people dislike Cesar Milan but I watched a lot of his training videos and that works out pretty well for me and my buddy. Socializing with other dogs is also key, especially in the beginning.
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